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In this episode of the ATP Project, Matt, Steve, and Elizma chat about intermittent fasting for weight loss & fasted cardio. What can offset a fast, what the definition of fasted cardio is when it is important to factor into your lifestyle and the fallout benefits of intermittent fasting for your body.



  1. Effects of Prior Fasting on Fat Oxidation during Resistance Exercise KENDALL FRAWLEY,* GABRIELLE GREENWALD,* REBECCA R. ROGERS, JOHN K. PETRELLA, and MALLORY R. MARSHALL‡  2018; 11(2): 827–833. Published online 2018 Jun 1.

  2. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. Vieira AF1Costa RR2Macedo RC2Coconcelli L2Kruel LF2.Br J Nutr. 2016 Oct;116(7):1153-1164. Epub 2016 Sep 9.
  3. Effect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis Article · November 2017 DOI: 10.3390/jfmk2040043

  4. J Nutr Metab. 2016;2016:1984198. Epub 2016 Sep 21.  Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults. Bachman JL1Deitrick RW1Hillman AR2.

  5. Exercise and the Gut Microbiome A Review of the Evidence, Potential Mechanisms, and Implications for Human Health Mailing, Lucy J.1; Allen, Jacob M.2; Buford, Thomas W.3; Fields, Christopher J.4; Woods, Jeffrey A.1,5 Exercise and Sport Sciences Reviews: April 2019 – Volume 47 – Issue 2 – p 75–85 doi: 10.1249/JES.0000000000000183

  6. Sports Med. 2017 Mar;47(3):415-428. doi: 10.1007/s40279-016-0594-x. Impact of Endurance Exercise Training in the Fasted State on Muscle Biochemistry and Metabolism in Healthy Subjects: Can These Effects be of Particular Clinical Benefit to Type 2 Diabetes Mellitus and Insulin-Resistant Patients?
  7. Am J Physiol Endocrinol Metab. 2017 Jul 1;313(1):E84-E93. doi: 10.1152/ajpendo.00006.2017. Epub 2017 Mar 14. Feeding influences adipose tissue responses to exercise in overweight men. Chen YC1Travers RL1Walhin JP1Gonzalez JT1Koumanov F1Betts JA1Thompson D2.

Covered in this episode:

[00:01:04] – Podcast Start
[00:03:01] – What is fasted cardio?
[00:04:35] – Best time for fasted cardio and cortisol spikes
[00:06:54] – Hierarchy of burning fuel with fasted cardio
[00:08:11] – Fat adaptation
[00:10:14] – Staying glycogen depleted
[00:11:05] – Mitochondria and fasted cardio
[00:14:32] – Insulin resistance
[00:15:04] – AMPK system
[00:17:45] – Diabetes
[00:20:09] Metformin
[00:21L29] – Ketone production
[00:23:22] – AMP-V
[00:26:58] – AMPK
[00:27:37] – mTOR
[00:28:30] – Carb loading v carb restriction
[00:30:05] – High fat diets and bile
[00:31:31] – ppar receptor
[00:32:27] – HCG diet
[00:36:24] – Akkermansia
[00:37:07] – Does fasted cardio induce bile flow
[00:38:38] – Fatty liver
[00:40:09] – Cholesterol
[00:43:25] – Intensity of training and the perception of stress
[00:44:37] – Breaking the fast with a coffee?
[00:48:45] – Restricting carbs
[00:50:22] – Fasted cardio benefits
[00:53:08] – Under recovery rather than over training
[00:56:13] – Subcut and fasted cardio and uncoupling proteins
[00:59:04] – When do I eat? and wrap up
[01:12:36] – Testimonial – Aurum Oil
[01:14:46] – FAQ

Find today’s show notes here:
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